Becky, one of our type 2 diabetes Peer Mentors, was struggling to know what to do with a carton of egg whites in her fridge – many recipes she found online were for sweet treats. So she came up with her own delicious frittata recipe!
“I bought a carton of egg whites and couldn’t decide whatever to do with it, so I put together a frittata recipe. I love these crustless quiches but they’re quite pricey to buy so here’s my version.”
You will need:
500g carton of egg whites (Two Chicks or Happy Egg brand – equivalent of 15 egg whites).
1 large egg
500g vegetables of your choice (I used 100g leek, 125g mushrooms, 125g courgette, 100g broccoli and 50g olives)
100g strong, vintage cheddar
Salt and pepper to season
Mixed herbs (optional)
Spatula or wooden spoon
Frying pan or lidded microwave container
Parchment paper (optional)
25cm x 25cm x 10cm oven tray (exact size doesn’t matter)
Makes 4 large or 9 small portions.
Macros for large portion:
calories – 238, carbs, 6.6g, fat – 13g, protein – 23.5g
Macros for small portion:
calories- 106, carbs – 2.9g, fat – 5.7g, protein- 10.5g
Preheat oven (180 Fan, 200 conventional).
Chop veg into small/medium chunks and microwave with lid on for 1 minute on full power, in batches, draining any excess moisture.
Alternatively, fry the leek for 1 minute in a splash of olive oil and season with salt, then add broccoli, courgette and mushroom. Fry until softened and leave to cool a little. Drain excess liquid.
Crack the egg into a large bowl with a fork, then pour in the egg whites (season with salt if you haven’t already) and whisk again. Mix in the other seasonings.
Grate the cheese and mix in most of it, saving a little for the topping.
Add all the veg and mix thoroughly with a wooden spoon or spatula.
Grease your oven tray, or line with baking parchment, and pour the mixture in.
Top with the rest of the grated cheese and bake for 30 – 40 minutes, or until the middle is set.
Remove and leave to cool completely before slicing.
Alternatively, enjoy warm.
This recipe is very versatile. Try adding your favourite seasonings, use whatever veg you like, add some cooked sliced sausage or ham if you want it meaty (just remember the calorie content will change) or add a layer of thinly sliced tomato before the cheese topping.
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